Posts Tagged ‘beast training’

Time to buzz the tower-

If you’ve been following the recent articles on sprinting then you have been exposed to some damn good info. Also if you know me, this happens to be my favorite time of year.

Track and field is one of my favorite sports.

It amazes me how the human body works as a unit to perform specific movements. In sport we all know that speed is very important. Wining and loosing can be separated by this one skill. With all the things you have been learning I thought it would be kick ass to talk about resisted sprints.

The easiest way to explain this is to think about running with hiking boots on. After a period of time and some sore feet take them off and run barefoot. I guarantee you’ll feel and be a bit faster. The purpose of resisted sprints is to improve on the drive or acceleration phase.

In any sport I want my athletes to reach maximum velocity as fast as possible. This tool helps do just that. In the video you’re going to see me go through a quick warm up which consist of a variety of movements and then into the sleds.

When you watch the vid notice my head and how I need to lower just a bit. I also focus on good arm action. Coaching this is telling the athlete hands move ear to pocket. Often times after viewing my own videos I see what I need to improve on.

There are always improvements to be made. You have to stress technique when you coach. It’s critical for the athlete. Stay tuned for part 2.

1a) acceleration sprints-Forward 10 yards x 5

2a) lateral left and right side shuffle 10 yards x3

3a) back peddle sprints 10 yards x5

4a) Body weight pushes 3 x max reps

5a) Body weight pulls 3 x max reps

6a) abdominal movement 3 x 15

Stay Forged Strong!

-Joe-

Ok-

Lets Talk about how the youth today is going through an epidemic of physical inactivity which we all know turns into obesity. One of the biggest mistakes a person can do is to decide to become inactive.

This one decision alone can have deterimental side effects on the nerological system of the young adults body. It can also cause decrease mood, disease, decrease energy, loss of sleep and more. Enough with the negative lets look at some of the poitive benefits of exercise.

1a) Weight control

2a) Bone building

3a) Cardiovascual protection

4a) Mental health benefits

These are just a few among the many benefits that exercise has on a young person. Hell! not just the young, but everyone. Lets take this a step further though.

Exercise is good, but we want more. Trav and I are specialist when it comes to improving athletic performance. In our humble opinion we train everyone as if they were an athlete. Athlete- a person who is trained or skilled in exercises or games requiring physical strength, agility, or stamina.

Take a look at what an atheltes body looks like compared to others. I’ll let you decide what’s more benifical for human movment. The photograph at the top is a pic of one of our young wreslters.

He has the heart of a lion and strives to be a champion. You’ll see what I mean in a later post. You’ll see one of his workouts below. You are what you think Griff. Keep it up! 

1a) Sand bag clean and press 5x 5

2a) kb lunges length of gym down back 3x

3a) Bw push ups 3-4 sub max reps

3b) Bw pull ups 3-4 sub max reps

4a) back ext 3x 15

4b) Abs 3x 15

5a) Sled work 3-4x 100 feet

Stay Forged Strong!

-Joe-

Yo-

Recently we had one of our athletes compete in some throwing events in Iowa. This dude took 1st in the shot as well in Javelin. He ended up taking 3rd overall in the discus.

Overall we were proud of his accomplishmets over the weekend. Andrew is one of our beast’s in the gym. He works his ass off and gets rewarded for doing it. He also had this to say.

Andrew says,

“I haven’t thrown in 3 years so learning to use my body better with you guys helped a TON. I didn’t think I used my hips like I should have in college.

I told you that when we first started. After training with you I applied it to my throws and it obviously worked! There’s NO way you should be able to bounce back like that without having it transfer from some other place,

like your kettlebells, tire flips, etc. I’m going to actually start practicing and see what I can do. You don’t even have to know the skill specifics about different sports, but what you KNOW is how your athletes bodies work.

 That’s obvious to me. You guys are going to create some mutants REAL soon!”

BEAST!

                                                                             Good Job Andrew- Stay Forged Strong!!!

Yo monsters!

What’s better then being able to out run your opponent or blow through a guy standing in front of you?  I can’t think of too many things.

There’s nothing more I love watching than a guy busting through the line to make a sack, a wrestler blasting thru a guy with a takedown,  or a sprinter exploding out of the blocks with explosive power and force.

Its so demoralizing to your challenger when you can beat him off the line, always be a step ahead, and simply run right through him like he’s nothing.

Acceleration plays such a huge roll in being explosive and fast.

The first few steps of a sprint, the first few movements of a take down, and of course coming out of a break and changing directions.

Acceleration is key in all of these movements.

There’s lots of exercises that come to mind that will help increase your acceleration.

The other day, my workout called for tire flips.  Tire flips are great at helping one become more explosive and to increase their overall acceleration.

The only problem for me was, the weather was absolutely terrible out!  I wasn’t going to be able to get outside and flip my tire.

What I did was used my imagination a bit and decided to try something new.

I took your basic tire flip and added some resistance bands to the mix.

What I did was make a band harness which forced  me to explode and accelerate through the whole tire flip motion.

I set up a little contraption so I could flip the tire then simply pull the tire back into place so I could get multiple reps in without having to get out of the bands.  It worked good enough to say the least.

The bands work great for acceleration work.  While the bands get longer, the tension increases, which forces you to keep accelerating.  If you don’t,  you’re going to get pulled back.  Using bands also force you to keep low and stay moving.

I loved these.  These also worked well because the tires we currently have are not as heavy as we would like.  I’ve got to make the lifts harder any way possible.  Using bands with this works!

At the end of the workout, I ended with some added range of motion sprinter lunges with the barbell that were absolutely killer!

This was a great workout to increase my overall acceleration capabilities.

Give it a try and check out the video!

Speed and Acceleration

What up kids!

Just took a huge step forward in getting things ready for the grand opening of The Forged Athlete’s location!

I’m so freaking excited right now I don’t know what to do!

I was so excited that after I got home from getting a bunch of our new equipment (from craigslist, I tell you more in a sec) that I just had to use it.

Here’s the workout I did:

1A) 50 db snatches per arm (do sets of 6-8)   I used a 70 until I got to rep 32, then did 80 to finish it out

1B) 50 Sandbag Shouldered Squats  – I used the heaviest sandbag I got, prob loaded with 110 lbs

1C) Mixed Grip Pulls x max – did rope pull ups, wide grip, and finished with close grip w/ the rope

2C) Mixed Push Ups – did decline, neutral grip off of db’s, then finished w/ close grip off a kettlebell

That was a brutal workout to say the least!  But I has so much freaking energy it pushed me to my limits!

So, about craigslist – it’s a f-ing GOLDMINE kids!

I just snagged a bunch of equipment  (dirt cheap!!!) for our gym and I gotta tell ya, its almost go time!!!

Once those garage doors open to The Forged Athlete’s new facility, it’s going down!

This is what I got – Check it out:

• Got over 600lbs of Olympic plates
• Hex db’s from 5lbs up to 80lbs
• Roman chair
• Db rack
• trap bar
• olympic bar
• Rubber flooring to drop kb’s and db’d on

Kids, there going be some sweat, blood, and tears produced from these pieces of equipment I just picked up NO DOUBT!

We’re taking Omaha by storm!

I hope your ready to crush it!

Check the video out:

rolling heavy – forged style